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Sodium gets such a bad rap, you may be surprised when you learn that your body needs salt to survive (1)! This is actually essential. So what is the deal? Is the sodium bad for you, good for you or a little of both?
Let’s unpack all this. Keep reading because I will explain how sodium affects your health. I will also suggest simple tips to help you navigate sodium while staying in healthy limits.
Why sodium matters
Sodium plays a vital role in your body (1). It helps regulate the balance of the fluid, maintains the correct nerve function and is required for muscle contractions, including your heart rhythm (1). In other words, this is not something you can cut completely (1).
This is what the balance is key. Too little sodium can be dangerous and can lead to symptoms such as dizziness, fatigue and even more serious complications in extreme cases (4).
But on the reverse, consuming too much – especially from highly processed foods and restaurants – can increase blood pressure, which can increase the risk of heart disease and stroke over time (1).
Frankly, many people consume more sodium than recommended. In some pieces, 90% of Americans eat more than the recommended amount (5). That is why experts offer you to maintain your daily intake below 2300 milligrams for medium healthy adults (1).
If you are already dealing with high blood pressure, you can take advantage of an even more lowered purpose (6). However, sodium needs may vary depending on your activity level and sweat losses (6., 7))
With a few pinnacles, cooking more at home and choosing options with lower sodium when it is possible-you can achieve the right sodium balance and support your long-term health (3).
The largest sodium myths
Myth: The whole sodium is bad
While sodium has a bad reputation, it is a major nutrient (1). Your body needs sodium to regulate fluids, send nerve signals and maintain muscle contractions (8). The real problem is not sodium itself, but how many of it we get, especially from highly processed foods and dishes in the restaurant (1).
Myth: If you don’t have high blood pressure you don’t have to worry
Even if your blood pressure is in a healthy range today, regularly eating too much sodium can stress your cardiovascular system (3). High intake over time can quietly lead to high blood pressure or tension of blood vessels, especially if your diet is low in potassium rich in potassium such as fruits, vegetables and beans, as potassium helps to balance the effects of sodium in the body (3).
Myth: Sea salt is fighter than the salt of the table
Sea salt may sound more natural, but the sodium content is almost identical to the ordinary dining salt (8). Crystals are usually larger, so you can get a little less sodium on a pinch, but not enough to make a significant difference in health (8).
Proponents of sea salt often indicate the higher content of minerals in sea salt; However, there are better sources of minerals (namely fruits and vegetables). So, there is no strong reason to consume sea salt for this purpose (8).
For the experts
Samantha Cassetty, Ms, Rdis a nationally recognized expert on food and nutrition, media personality, nutrition consultant and author. Cassetty is a former director of a good household and co -author of the book Sugar Shock.
Emily Sullivan, rdis the curator of food data in MyFitnesspal. She won a bachelor’s degree and completed her diet experience at Ohio State University and received her diploma for culinary arts from Johnson and Wales University.
Myth: Only salty foods have sodium
Sodium is not lurred only in chips and assets (1). Breads, cereals, canned goods, frozen dishes and even some sweet treats may contain surprising quantities (1). That’s why it’s worth reading labels – even food that doesn’t taste salty (1).
Myth: If you do not add salt to food, do not eat too much sodium
The bigger part of the sodium in our diets – over 70% – manufacturers of processed and restaurants, not Solev shaker (2). Even if you never reach for salt, dishes such as soups, sandwiches, pizza and salad dressing can quickly push you through your daily limit (2).
Myth: Foods with low sodium content
Cutting sodium does not mean excision of aroma. With the right ingredients-such as fresh herbs, spices, citrus fruits, vinegar, garlic and umami-rich foods-you can build delicious, satisfying meals (2). Your taste buds can adapt over time, so give it a few weeks and you may notice a difference (2).
Where did most sodium really come from
If you are trying to reduce sodium, skipping the salt shaker is a start – but this is a decline in the bucket compared to the place where the bigger part of the sodium in your diet lurks (2).
Packaged snacks, frozen dishes, canned soups, sauces, delicacies, some cereals and popular electrolyte drinks can contribute to a surprising amount (1).
« Tracking your food can help you become aware of sodium in common foods such as bread, cereals, sauces and even flavored drinks, » says myfitnesspal dietetic, Emily Sullivan (2). « You may be surprised how quickly sodium is added by foods you don’t realize you have it (2).
Using an instrument like MyFitnesspal can also help you notice models and compare brands. « This can help you see how different brands are compared to how much sodium is in the same element, » Sullivan adds. Small swaps-like choosing a broth with a lower sodium or sandwich-can really be added over time (2).
You do not need to completely eliminate salt, but gaining a better understanding of where the soda skins can allow you to make a more informed choice that keeps your long-term health (1).
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What do you need to know about eating low sodium
How much sodium is too much?
Federal guidelines recommend that most adults keep sodium intake below 2300 milligrams a day – about one teaspoon of salt (1). But the average American consumes a lot more, closer to 3300 milligrams a day (1).
Nothing in nutrition is black or white, and sodium is a perfect example. Some people may need to be more careful to get enough -no less.
For most people, however, constantly high sodium intake can increase blood pressure and increase long -term risk of heart disease or kidney problems (2). Therefore, certain groups, including adults and those with hypertension, can take advantage of even lower goals (3).
On the other hand, if you are an athlete for durability or work intensively in hot weather, your sodium needs may be higher than the average (6., 7).
Intelligent tips for managing sodium intake
You do not need to cut salt entirely to eat in a healthy way (8). This said it is useful to be deliberate with your choice as sodium lies in so many daily foods (2). Here are some tips to help you stay in a healthy range.
Follow your dishes
« Food tracking helps you to notice high sodium items and see how different brands are compared, » says Sullivan (2). « It also makes you more aware of where sodium sneaks – like bread, sauces or spices that you may not think about twice. (2) ”
Cook a little more
Cooking more dishes at home is another change of game as fast food dishes and restaurants may have the highest quantities of sodium (3). « Cooking at home allows you to control how much sodium you put in your dishes and snacks, which will almost certainly be less than you would find in redness, fast food and restaurant dishes, » explains Sullivan (Sullivan explains (3).
Add the aroma not salt
You can increase the aroma of food without relying solely on salt (3). Try to flavor foods with fresh or dried herbs, squeezing lemon or lime, garlic, vinegar, onions and ummi -rich ingredients such as mushrooms or tomato paste.
Look for foods with lower sodium
« Many brands now offer options with reduced sodium, and these little swaps can make a significant difference, » Sullivan notes (notes (3). It offers to read eating labels and search for products with 140 mg or less sodium per serving to help you stay within the recommended sodium limits (9).
Frequently Asked Questions (Frequently Asked Questions)
How much sodium is safe per day?
Most adults should strive for less than 2,300 mg per day (3). Some people, such as those with high blood pressure, can benefit from an even less – 1,500 mg per day (3).
Do I have to cut salt completely?
No – your body needs sodium to function (8). Most people get more than enough every day foods, so the key is to avoid consuming excessive amounts (8).
Is Rose Himalayan salt better for me?
People praise the traces of minerals in the Himalayan salt, but the sodium content is almost the same as ordinary salt (8). And the content of minerals is insignificant compared to what you will get in food plant foods such as fruits and vegetables (8). The question is not about what is healthier – this is about how much you consume in general (8).
Can I get too little sodium?
It is unlikely, but it can happen in extreme circumstances – say if you are vomiting excessively (8). When your body sodium levels drop too low – a condition called hyponatremia – it is usually not that you have not ate enough sodium, but because you have taken too much water, which dilutes sodium in your blood (4).
Bottom line
Sodium is essential to your health (8). But too much can direct the balance in the wrong direction. The bigger part of the sodium in our diets comes from heavily processed packages and restaurants – not the salt we add at home (2).
Tracking your dishes with an instrument like MyFitnesspal can help you notice hidden sources of sodium and see how your suction is arranged (2). If you are on the high side, reading labels and choosing foods with a lower sodium is a big step towards achieving the right balance (2).
The post is a bad sodium for you? The division of myth from the fact first appeared on the blog of MyFitnesspal.
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